Today I ran 10 miles and all I got was this stickin’ blister. (ps. sorry my foot is dirty, I took my shoes off in the mud room and made the terrible mistake of taking this picture right before I wiped them off.)
Help. I haven’t run this much in almost two years. I was training for a half-marathon with my dad and this is as far as I got before hurting my knee. I’m not necessarily training for a half-marathon, but I guess I kind of am training for a half-marathon right now. I wanted to work on my endurance running after I finished up the BBG, so this, for some reason, led to me running 10 miles today. I’ve been increasing my mileage by one mile per week for the last month or so. I am determined to get to that 13.1 with no injuries whatsoever. This meant that I foam rolled, iced my legs, and stretched when I got home. This is something I usually do not do and that is a very bad thing.
One of the things I’m focusing on this go around is strength training. I am being as strategic as possible in my resistance training and aiming to try and incorporate as many moves in that will help my running as possible. And the best moves for runners? Plyometric moves.
Plyometrics is defined as a high-velocity movement that relies on power generated through what is called the “stretch-shortening cycle.” A muscle that is stretched before an explosive contraction will contract more forcefully and more rapidly.
Examples include: squat jumps, jump lunges, box jumps etc.
Running itself is more or less a plyometric activity. When you look at it at the core, running is a series of little jumps, so it’s no surprise that plyo training goes hand in hand. There have even been multiple studies conducted that show you don’t have to run a million miles to be a good runner, incorporate in some plyometric movements and you will be lengthening and contracting those muscles just like you do while running.
Need a quick plyo workout?
Do each move for one minute. Rest 15 secs and move to the next movement. Repeat the circuit three times.
- Squat jumps
- Side to side single leg hops
- Ice skaters
- Jump Lunges
If you’ve been doing a lot of plyo training lately, give a run a try. You’ll be amazed how much easier it feels. If you’re a runner and want to switch things up a little bit, especially during the winter when running can be harder than usual, try out a quick plyo workout!